The One Small Change That Will Transform Your Lower Ab Workout

The One Small Change That Will Transform Your Lower Ab Workout

One small tweak to a move can be exactly what we need to create progression and take our results to the next level.

That’s why I want to show you how just this small change in your bench positioning can progress the basic lower body crunch to challenge those lower abs even more.

If you haven’t yet tried Incline Abs, you’re going to want to.

In this video I want to break down how to do this move to get the most benefit as well as why it is so amazing.

Because this exercise is deceptively challenging and must be earned, I’ll also share ways to modify it and build up!

But first, why should you use this move?

Incline Abs are a move I’ve fallen in love with because they are a great way to create progression through the same but different from hanging abs, but also take the basic lower body crunch up a notch without adding weight.

And lower body crunch movements are a great way to target that lower portion of our rectus abdominis, or our lower abs, to a great extent.

This move reduces some of the strain on the upper body that comes with doing the hanging knees to elbows, while still giving you the benefit of engaging your upper body to pull down on the bench as you curl your knees up.

So you get the upper body bonus but with less upper body strain.

That upper body hold can be helpful to engage the lats and even your serratus to better help you active your abs and protect your lower back.

And because of the bench behind your back, you won’t be able to swing or use momentum as easily as you can with hanging knees to elbows.

The bench variation can help you really practice that spinal flexion to learn to control that knee tuck, even making it a great option if you’re working to build up to hanging core moves.

But don’t think that this move is easy just because it may be a way to build up.

It isn’t. And the harder you pull down on the bench and more you focus on that controlled roll up and down being powered by your abs over just flexing at the hips, the harder this move gets!

Now, breaking down how to do this move to maximize it before I share some modifications and variations…

When you set up for this move, you’ll want your bench on about the second notch for a 45 degree angle.

Sit back against the bench and grab the top of the bench in both hands so you can really pull down hard on it and feel the sides of your back engage.

With your knees bent and toes touching the ground, push your back into the bench and slowly curl up one vertebrae at a time.

Feel yourself rolling your knees up toward your elbows pulling with your abs.

It will be tempting to just sort of bend your knees to tuck but this not only won’t get you far, it will just lead to you overusing your hip flexors.

You want that curl to be powered by your abs which means rounding through your spine.

Once you curl your knees up to your elbows, focus on that slow lower down one vertebrae at a time.

At the bottom, do not release tension on the top of the bench or bounce off pushing off with your feet.

You may feel your hips just slightly working at this initial point so can keep your knees tucked up and not fully touch down if you’re struggling with that initial ab engagement to start.

The key here is that hard pull down on the bench and curl!

This is deceptively hard when done intentionally and with control. And starting with a flat bench may be key.

However, if you feel really stuck building up to this move, even try a slow eccentric “only” variation.

To do this, you can slightly use that push off or momentum to set up at the top then control the lower down for a 5 count.

Because we are often strongest in the eccentric portion, this may help you take on your weight to work through the movement with control but while using momentum strategically.

But if you can’t control that lower down, the flat bench or even the ground with an overhead hold can be key to start.

You’ll still get that upper body engagement and you can learn to control that spinal flexion.

If you kick out straight with the moves it will take things up a notch from keeping the knees bent to touch the toes down as you lower back down from the curl.

Make sure to keep your abs engaged as you extend your legs out straight if you do, tilting your pelvis toward your ribs for that posterior pelvic tilt. That will engage your abs with your legs out straight and even engage your glutes.

You can kick your legs out a bit higher if needed as well to modify just slightly.

With this flat variation still stay focused on that curl of the spine to bring the knees in and pull down hard on the bench or pole you’re holding on to overhead.

But this flat variation is a great way to get started on that curl without the added resistance that gravity applies with the incline.

Regress to progress but focus on that curl and use that overhead hold to help you really work those abs.

And then use that change in posture on that bench to progress the lower body crunch to challenge your lower abs.

From there, don’t be afraid to change up tempo or even add loads as you use that Incline Ab variation. But don’t just jump to adding loads. Focus on that control and slow roll powered by your abs!

For more moves to challenge your entire core, check out these 7 Intense Ab Moves.

7 INTENSE Ab Exercises (Most People Skip)

7 INTENSE Ab Exercises (Most People Skip)

You clicked on this video for 7 intense ab moves.

I know, I know…Just tell you the moves. Well I’m going to.

Here’s move #1 of 7 in total that will focus on not just your abs, but especially that lower portion of your rectus abdominis….

Move #1: Weighted Crunches

The Pull Over Crunch is one of my go-tos as a weighted crunch variation, but I wanted to mention weighted crunches in general because so often we forget how key it is to progress those basic bodyweight moves to keep challenging ourselves so we see results.

Even adding a weight to the basic crunch can take it up a notch.

While we aren’t trying to do a 5 rep max out on loads, we do want those higher rep ranges of 15-20 reps to really challenge us and adding a weight is a great way to do this!

And if you want to add not only weight but create an extra challenge for yourself, try the Pull Over Crunch.

The reach overhead with the weight challenges your abs to resist extension and brace to protect your lower back.

This is HARD, especially with your legs extended out off the ground.

You’ll then pull the weight from overhead down in front of your knees as you crunch your knees and upper body together.

This pull over is going to work your entire core and even your serratus anterior.

Then extend back out but don’t relax back onto the ground.

That brace to keep your hips tilted toward your pelvis and not let your lower back take over is really what works those abs with the flexion to crunch everything together.

If you’re finding that your lower back or hips are taking over, try lighter or now weight and even try a bent knee variation with touching your toes down between.

You can even modify further with just the upper body crunch or single knee tucks.

But note, what you feel working during this and every move I share!

Because if all you feel is your lower back or hips, your abs won’t get the full benefit and you won’t see results build.

And remember, this move, and all 7 actually, are ADVANCED moves.

I will share modifications like the single knee tucks to make sure you’re using the level that makes YOUR abs truly work!

Now…Move #2: Leg Lowers +

Leg lowers are an amazing move to target that lower portion of our rectus abdominis, aka those lower abs.

And by adding on this little raise and spinal flexion at the top of that leg raise movement, we make our abs work even more not only to brace as we lower and resist extension but to actually power flexion.

To do this move, I love adding in a hold overhead to help brace those abs more, but you don’t need to.

If you don’t hold on overhead, placing your hands besides you on the ground will provide a bit more support than if you place them behind your head.

With your legs squeezed together and feet up toward the ceiling, feel yourself tuck your hip bones toward your ribs to feel like your abs flex and engage.

Lower your legs as close to the ground as you can, then feel yourself pull your legs back up toward the ceiling using your abs.

As you lift them straight back up, feel as if a string is lifting them higher and pulling your butt and back off the ground.

You want to feel your abs flex and lift your pelvis up.

Lower back down before you again do the leg lower toward the ground.

This truly is a killer move especially if you avoid using momentum.

If you feel your lower back engaging, try a bent knee version instead or even test out holding on overhead to help you create that core tension to start if you aren’t!

Move #3: Slider Body Saw

This stability and anti-extension plank variation is deceptively hard.

That lengthening or extended plank position as you avoid letting your butt go up in the air or lower back arch and hips sink to the ground really makes your abs work.

And by doing this off sliders over walking in and out, you reduce any traction that may help you control the movement or push off.

You’ll even feel into your arms and around your rib cage working as you lengthen sliding back then pull yourself back into the plank position.

Make sure you don’t shrug but feel down the sides of your back to move back forward.

And make sure you’re actually extending back. It is easy to try to cheat and just rock forward over our forearms over truly lengthening back through our shoulders and core.

To modify, you can do this walking back over using the sliders and even add in an incline to reduce resistance.

A plank rock is also a more static option to start whether off the ground or an incline!

Always ways to adjust a move, reducing the strength demands through different postures, positions and even ranges of motion!

Move #4: Dip Hold Curl Up

I love moves that work not only our abs but even have bonus areas they target.

And that’s why I love hanging abs and even dip hold ab variations.

But when we think about abs off the parallel or dip bars, we often think leg raises or knee tucks.

While amazing options, this small, simple looking and deceptively killer move for our abs, especially our lower abs is too often overlooked…

Because it doesn’t look like much!

The tuck to pull UP and push the bars away, rounding through the spine is what really targets those abs using spinal flexion.

That pull up and in will make your abs shake if you focus on doing it intensely to almost pretend you’re sucking your body up.

Don’t just bend at your hips.

Pull your body up by rounding your back to hollow out your abs. Think about even curling up.

To modify this, do a foot assisted version to reduce the resistance on your upper body and core.

If you don’t have parallel bars, you can also do a slider variation off the ground, pushing the ground away with your hands as you lift your butt to slide your legs on the sliders back to tuck up.

For those of you without monkey arms, you may need stands or kbs or dumbbells.

Move #5: Incline Bench Abs

This is an amazing way to progress those reverse crunches and add in diversity if you also love hanging abs!

This is a killer lower ab move that also works your serratus or the muscles around your ribs.

That slight incline that challenges you to curl against gravity is what kicks this up a notch.

Just don’t rush through as you tuck and lower down. Really focus on the curl.

You will want to pull down hard on the top of the bench as you start with your knees bent and toes resting on the ground.

Use your abs to slowly curl your knees up toward your elbows, rounding your spine off the bench.

Touch your elbows then lower down with control.

The more you focus on even your upper body pulling on the bench, the more you can feel your abs over your hip flexors, especially if you struggle with your hips wanting to engage with leg raise movements.

And to modify this, lower the incline back to a flat bench variation or even off the ground.

Move #6: Ab Extensions

Ab extensions are another way to do extended planks, and a great way to mix things up.

That extended plank position is so key to include if you do really want to target those lower abs.

The most common version of ab extensions are done with the ab wheel as roll outs.

But you can also use sliders, a stability ball or even suspension trainer.
The provide changes to postures and even instability to help you create progression with this move.

Whichever tool you use, make sure that as you set up on your knees, you’ve engaged your glutes and slightly tuck your hips up toward your ribs.

Keep this ab engagement through the full movement.

Extend your arms out overhead on the ground keeping the brace and even a very slight tuck your chin down over looking out in front of you.

Then to move back up, really focus on pulling your hands back under you with the sides of your back while feeling the muscles around your ribs.

Your abs are working hard here to stabilize and avoid movement of your spine!

To modify, you can do a single arm extension, so reaching one arm out at a time or even limit the range of motion you work in.

Using a wall to guide you and stop the movement can help you work in a range of motion you can control.

But you do want to strengthen through the biggest range of motion you can!

And last but not least…Move #7: Bench V-Ups

This full body crunch allows you to work in a bigger range of motion than off the ground because you’re seated on a bench.

And you will feel your quads even often with this killer ab move. Just make sure you don’t rely soley on your arms to support you in the crunch but pull yourself up with your abs.

Seated on the bench, put your hands on the back of the bench behind you with your legs squeezed together and out straight in front of you.

With your feet hovering off the ground, lean back. Then crunch your torso toward your legs.

You will round through your spine as you crunch up.

Then as you lean back and extend out, your abs will work to avoid your lower back arching or engaging.

Really focus on your abs pulling your legs and upper body together each time you v up.

To modify, you can do a bent knee or even single leg version.

Off the ground is also always an option, especially if you don’t have a bench.

And to bring this full circle, you can even advance this move further by making it a weighted bench v-up, holding that weight even between your feet.

Just go light! This can really start to target your quads and hip flexors more to maintain that leg position.

You may find a slight knee bend, but not actively bending at your knees as you do the move is key!

Now go enjoy these moves and make sure you focus on what you feel working! Even consider adding in 3-4 for 30 second intervals and 2 rounds through as a finisher to your workout this week!

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2 Intense Ab Exercises (Most People Skip)

2 Intense Ab Exercises (Most People Skip)

No you can’t spot reduce the fat around your middle by doing a bazillion crunches or sit ups…

BUT focused ab work can help you get that lean, defined core when your nutrition is dialed in.

Yet too often we skip the core work.

If we add it in, it’s an afterthought.

And too often we think we’ve done even enough core work because we’ve included heavy lifts like squat and deadlift.

And while those moves do benefit your core, they’re working it only in one way…to stabilize.

But our abs power spinal flexion and don’t only resist extension or stabilize.

Not to mention our obliques twist and turn, and laterally flex not to mention help us prevent unwanted rotation.

This means we want to target all of these movement patterns to see the best results.

That’s why I want to share a few of my favorite core moves, specifically two moves focused on your abs, to train these muscles both with flexion and anti-extension exercises to not only help you build a stronger core but a more defined one.

However, first I want to touch on two essentials to core training that will help you see better results faster and are too often IGNORED…

I’ll then also show you how to use my favorite moves while addressing these two key components…

#1: Make sure your abs are ACTUALLY working!

You can’t just rush through moves and let your hip flexors and lower back compensate. 

And you may just write this off, labeling those others weak.

But, if these areas are compensating, THEY are getting the work from the moves you’re including…

Not your abs.

What you feel working in a move is what is BENEFITING from the move.

So whether your hip flexors and lower back are actually weak or whether they are taking over because a move is too advanced and your abs have to rely on these other muscles to keep up because they aren’t strong enough…

You have to address this compensation if you want results.

This may mean changing your form or it may mean regressing the move to build up!

But if you don’t feel your abs, your ab exercises aren’t paying off and you’re wasting time and energy.

#2: If it challenges you, it will change you.

Just like building up any other muscle, you need to progress the moves you’re doing to see results. 

And no, we aren’t trying to bulk out our middles, which is why we may not just focus on heavy loads.

But we need to advance moves to drive that muscle to change which will help us see that definition as it is revealed through proper nutrition.

This also means strategically designing your workouts to include core work you can progress as too often core work is just an afterthought in our training.

We add a move here or there. And we may add a rep or two but don’t really do anything to continue to progress the exercise.

While you can add weight to progress a move, we often want to progress through the same but different, changes in types of loads or loading placements, ranges of motion or even instability as we keep the reps higher, even in that 15-25 rep range often. 

Now I want to share a 2 of my favorite ab exercises to work your abs with spinal flexion AND anti-extension movements.

These moves are especially amazing if you’re looking to target your lower abs.

Yes, your lower abs.

If you’re about to say, “There is no lower ab muscle.”

You’re right. There is no separate lower ab muscle.

But we can target different portions of different muscles to greater extents based on the postures and positions used.

And leg raise type movements, if you can avoid overusing your hip flexors, as well as extended plank positions, have been shown to activate the lower abs, or lower portion of your rectus abdominis to a greater extent.

With both of these moves, I’ll show you how you can make sure your abs are actually working and even progress, or regress, these moves to fit your needs.

The first move is the Reverse Crunch Roll With Overhead Hold.

This lower body crunch variation is a great way to target those lower abs while also helping you prevent your lower back from engaging or relying on your hip flexors over your abs.

The key tweaks this move makes off the basic lower body crunch is the overhead hold and the heels locked back into a roller. 

Both of these help you avoid compensating to better target your abs.

The overhead hold helps you more easily engage your abs without your lower back compensating because it creates tension through your lats to protect your back.

You want to pull down hard on the pole or even edge of a bench you’re holding onto.

This slight move to even flex your lower abs will help you protect your back further.

Then using the roller locked between your lower legs and hamstrings, you’ll be able to engage that posterior chain, especially your hamstrings, to prevent those hip flexors from activating.

With even these two tweaks, you still want to focus on ROLLING one vertebrae at a time up. Curl those knees in toward your elbows FLEXING your spine.

If you don’t have a roller, you can still do this move by just thinking about pulling your heels in toward your butt and hamstrings. That activation will help inhibit your hip flexors to focus on your abs.

But these two tweaks to that basic lower body crunch can help you really make sure you’re focusing on your abs with spinal flexion.

And then to progress this move, you can change tempos.

Or you can even do a straight leg variation, but not only perform a leg lower but an extra LIFT at the top.

This lift at the top as you raise your legs up is what gets that extra spinal flexion. But you have to make sure you’ve built up to this move and you’re not just relying on your hips to lift and lower.

While your hip flexors are working with hip flexion, the raise of your legs back up, you want your abs engaged using that posterior pelvic tilt, or tilt of the hips up toward the ribs to round the back toward the ground.

This protects your back and supports those hips so you aren’t only feeling them working. And that plus part of the movement and lift at the top further work the abs.

To further advance this move and even target your adductors and pelvic floor more, you could hold a med ball between your legs.

Or to even make this move tougher on your abs, you could use an incline bench.

This way you’re working more against gravity to even tuck up!

But the key is to progress only once you’ve mastered that basic variation.

And even as you progress, never think you’re above returning to this move as sometimes changing things up is the progression we need to see results as we can focus even more on really activating our abs with those basics!

The second move is Plank Extensions.

I also call these the Body Saw when done off the forearm over the hands. 

You’re trying to brace your abs so you don’t get sawed in half…just kidding…but seriously!

This move is freaking DECEPTIVELY hard. 

By extending your plank position, your abs and especially your lower abs, have to work very hard to prevent extension of your spine and stabilize.

This takes that basic plank up a notch!

You should NOT feel your lower back engaging or arching. If it arches, you may start to feel yourself even overusing and resting on your hip flexors. 

So to modify this move, start off an incline, such as a bench. 

Focus on engaging your abs as if you’re going to be punched in the gut as you even flex your glutes to walk back. That glute flexion helps protect your back and disengage your hip flexors.

If you can walk back into that extended position, maintaining that brace, lower the incline. 

You can then move to this walk back from your hands on the ground before moving to your forearms. 

These changes in postures can really help you target those abs and progress the move.

Then you can start to implement different tools even instead of adding loads to make the move more challenging for your core.

You can use sliders to slide over walk back (towels work too). 

Or you can even really vary the move by changing the way you’re extending the plank, using a ball to roll out under your forearms instead of the sliders on your feet.

It’s not just weights that can make moves harder and drive progression! Those different postures, tools and even placements can have an impact!

If you’re looking to take your core definition to the next level, use these moves and tips to really work those abs and progress your training.

And yes, dial in that diet to truly reveal your hard work in the gym!

Want amazing workouts you can do anywhere? Check out my Dynamic Strength program:

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The Best Core Exercise (Everyone Hates)

The Best Core Exercise (Everyone Hates)

Teapots have gotten a lot of hate in recent years.

But unpopular opinion. I think the hate is unwarranted.

They can actually be an amazing move to include in your workout routine when implemented correctly.

I say this often but there are no bad exercises…

Just misused moves that aren’t right for our needs or goals that need to be modified for us at this phase in our journey!

And too often these days a missing component of our core training routines IS lateral flexion movements.

Our spine and the muscles of our core are meant to side bend.

Learning to control this movement in our workouts is key to helping us avoid unwanted strain on our spine when we lift and move in everyday life.

Not to mention, by simply writing it off because someone said it was bad for them, means we could be missing out on a move that perfectly addresses OUR unique needs.

Can’t get down on the ground?

Well the teapot is an amazing STANDING core move.

Need to address an imbalance between each side?

Well the teapot is an amazing UNILATERAL core move.

There is so much opportunity with different exercises if we simply seek to learn more about them and when and why they may work, or not work, for us and our goals.

That’s why I first want to go over some key pointers for using this exercise correctly, such as ways to include it in your workout routine, and even variations so you can build up and work your core in a way that matches your needs and goals!

USING TEAPOTS:

Now if you’re thinking about grabbing as heavy a weight as possible for your teapots and doing only a couple or reps, this is not the exercise for that type of loading.

While creating progression even in our ab and core routines is key, moves like the teapot should never be about constantly just going heavier and heavier, especially for lower rep work.

Moves like this should most often be progressed through changes in equipment, tempos and even to some extent volume (adding a few more reps).

While you can add loads, you want to be conscious that you aren’t trying to max out. You want to be in full control of that range of motion.

And often you will want to work in that 10-20 rep range based on your experience with lateral flexion and any injuries.

Keeping the reps higher and loads challenging but overall lighter is key especially starting out.

You also want to note that this lateral flexion exercise often puts more emphasis on the eccentric, and because it applies more load when the muscle is stretched, can make you VERY sore even with lighter weights starting out.

That’s why even opting for just a round or two to start of those higher reps at the end of your workout can be good.

It’s key you move slowly and work through only the range of motion you can control.

But because strengthening and controlling that movement is so key, again starting lighter is best.

Really focus on that slow lower down of the weight at your side and don’t twist or rotate to get the range of motion bigger.

When you lower you aren’t focusing on the side that is actually flexing…

You’re focusing on the STRETCH on the opposing side.

And then to move back up to standing, you will feel that stretched side PULL your torso back up straight.

While you can crunch slightly to the other side, the focus should be on that eccentric lower down to the move back upright.

Too often we rush through movements over focusing on what we feel working.

Now as amazing as this move can be, one exercise in one form is not right for everyone.

And while this traditional teapot may be done with a dumbbell or kettlebell down by your side, there are other variations you can use based on the tools you have and even your specific needs.

VARIATIONS:

There are so many ways to address and implement lateral flexion into your routine – from more isolated oblique crunches to variations of the teapot.

You can simply change the type of tool you use while doing the same basic teapot, trading a dumbbell for a kettlebell or plate weight.

(The plate weight especially can be a great too for one, working on your grip strength in a different way!)

You can even keep the same loading placement and use a cable or band anchored down low to apply resistance in a new way. The band anchored down low will really challenge your core as you pull to come back up!

This simple change in types of resistance can be a great way to progress this move as you advance with it to challenge your body in new ways.

You can also change loading placement, anchoring the resistance overhead by using a cable or even doing a variation of this in the suspension trainer.

This will also change the focus from being on your OPPOSING side, to the same side you’re bending toward.

But so often little changes like this can create progression through the same but different and really help improve our mind-body connection because we are working the same muscles but in a new way.

And if you have no tools available, you don’t have to miss out on the benefits of this amazing move.

Side plank hip dips are a great way to work on that lateral flexion without any equipment.

If the full version off the ground isn’t right for you, modifying the side plank off an incline, such as a bench, allows you to really use this move to your advantage and control that lateral flexion.

Just make sure you’ve engaged your back to support your shoulder and have flexed your feet, especially if your feet are stacked, to protect your knees.

And as important as it is to work through that range of motion to strengthen the muscles that power the lateral flexion movement, it can also be key to include some ANTI-FLEXION exercises as well.

Learning to PREVENT unwanted flexion or movement is equally as important.

And you can strengthen those muscles to stabilize using different anti-flexion moves as well.

It’s why things like side plank holds or the stability or pallof press can also be key to include.

But too often we aren’t using both and we’re even valuing one over the other instead of seeing the opportunity in combining both in our routines.

Remember moves are only as good as their implementation.

And lateral flexion, and the ability to avoid it, are key movement patterns we want to learn to control.

Train them in the gym to become stronger and functionally fit!

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18 Underrated Core Exercises

18 Underrated Core Exercises

Often we fall back into using the same old moves, forgetting all of the options and variations out there. But having different variations of exercises to target the same area can help us create progression through the same but different.

It can help us even activate different muscles to different extents!

That’s why I want to throw back to the origins of my YouTube channel and share a Core Exercise Variations video with all of you.

These exercises work your entire core, frontside and backside.

Because sometimes we just need that library of move options to help remind us of all of the tools out there we have to meet our needs and goals and design the workouts that help us rock those results!

18 Underrated Core Moves

Balance Toe Touches 00:37
Cross Body Knees 00:54
Twist And Pivot 01:13
Wall Push 01:26
Side Balance Oblique Twists 01:35
Side Plank Clams 01:56
Plank with Reach Back and Out 02:12
Bulldog Reaches 02:34
Plank Snow Angels 02:55
Sit Thrus 03:39
3-Way Sit Up And Reach 03:59
Seated Hinges 04:24
C-Sit With Knees 04:42
Bridge to Boat 04:57
Banana Rolls 05:17
Butterfly Crunches 05:41
Frog Kickouts 05:57
Leg Wipers 06:12

BONUS!

15-Minute Core Burner

Complete 2-3 rounds through each circuit without resting. Rest no more than 30 seconds between circuits if possible. 

CIRCUIT #1:
30 seconds Twist And Pivot
30 seconds per side Plank With Reach Back And Out
30 seconds C-Sit With Knees
30 seconds Frog Kickouts

CIRCUIT #2:
30 seconds per side Cross Body Knees
30 seconds Plank Snow Angels
30 seconds 3-Way Sit Up And Reach
30 seconds Bridge To Boat

For more amazing workouts to match your needs, goals and schedule, check out Dynamic Strength!

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The Most UNDERRATED Lower Ab Exercise

The Most UNDERRATED Lower Ab Exercise

No you don’t have a lower ab muscle.

But you CAN target the lower portion of your rectus abdominis or your LOWER ABS to a greater extent based on the moves you include in your workout routine.

And one great way to target that area is with lower body crunches.

They’re simple and effective…if done correctly.

There are also a variety of ways you can regress and progress this move to match your needs and goals.

However, how you do this amazing move can really impact where you actually feel working and the benefits you get from it.

That’s why in this video I want to go over how to properly do this movement and some amazing ways to really feel those lower abs working.

But first I wanted to discuss two areas we often feel compensating during this exercise that can end up overworked and injured, leading to this fabulous move being hated on…

And they are our hip flexors and lower back!

Do you ever feel your lower back or hip flexors taking over when you do a lower body crunch? 

This is because you aren’t properly bracing your abs!

While yes, any exercise that involves hip flexion (that bending at the hip) WILL work your hip flexors… 

So often we rely on our hips over bracing our abs which ultimately ends up with us only feeling our hip flexors or lower back during this ab exercise! 

To prevent this from happening, there are a few things you want to focus on….

Focus On These Tips:

#1: Set up bracing your abs, tucking your hips slightly up toward your ribs. 

This posterior pelvic tilt will help you feel those abs engage and even engage your glute max a bit.

This glute max engagement inhibits your hip flexors from taking over as much.

#2: Initiate the crunch of your lower body through spinal flexion. 

Too often this move will be cued just as tucking your knees in which leads to us only bending and extending at the hip to raise our feet up off the floor and lower them back down.

But really we want to curl in from our SPINE. This spinal flexion is what engages our abs to power the knee tuck up.

#3: DO NOT SWING OR USE MOMENTUM. 

Slowly roll to tuck in and then, one vertebrae at a time, lower back down.

Do not release that ab brace at the bottom.

Keep your abs engaged as you touch your feet down! 

By focusing on this ab engagement and spinal flexion you not only protect your lower back, preventing it from arching up, but you disengage your hip flexors through that glute max engagement and use of the abs to curl in over just bending at the hip.

Building off of this focus on engaging your abs even before you start the movement…

I wanted to go over some tips to implement this basic lower body crunch properly before I then dive into some fun modifications and variations to match your needs and goals.

How To Do The Lower Body Crunch:

To do the lower body crunch, you want to set up lying on your back with your hands down on the ground beside you or behind your head.

To help you brace with the posterior pelvic tilt, pushing your palms and arms straight down beside you into the ground can help.

Bend your knees and curls your heels in toward your butt. This active curl in as you flex your feet should even help you feel your hamstrings engage to further prevent your hips from compensating.

Tilt your pelvis, drawing your hip bones up toward your ribs. Press your arms down into the ground.

Then think about curling your ribs up toward your hips as your knees curl in toward your chest.

Do not let yourself just flex at the hip. Really focus on curling your spine to lift your butt up.

Move at a controlled pace, then roll back down to tap your heels down.

Do not fully release engagement of the abs at the bottom.

Then curl back in.

Focus on that exhale as you curl in to help you engage your abs!

Then repeat the move, again focus on that curl starting from your spine over just your hips bending!

Keep that heel pulled in tension to help you avoid only bending at your hips!

Struggling? Try These Modifications!

If you’re focusing on these cues and struggling with getting your abs to engage there are two things I like to do with clients that can help…

#1: Hold on to something overhead. 

#2: Use a roller squeezed between your calves and hamstrings. 

I’ve even combined these two things as a variation to really isolate those abs. 

By holding on overhead as you perform the lower body crunch, you can help engage your lats, which can lead to better glute engagement as well.

This can help you create tension through your backside that protects your lower back during the move.

This pull down can also help you crunch your ribs slightly down toward your hips to better brace your abs.

It can also give you more control as you curl your knees in toward your chest.

And the roller can help you maintain that hamstring engagement to prevent your hip flexors from taking over.

By having to squeeze that roller into your legs, you prevent yourself from extra movement at the hips as well.

Combining both of these techniques may prove a killer combo even to really target those lower abs with a slow curl in and lower back down!

And the great part about this basic movement is there are so many ways you can change it up to match your needs and goals!

If you’re feeling really in control of this lower body crunch, you may still find the modifications provide progression through the same but different.

They can even help you isolate those lower abs in new ways.

Try These Progressions:

But you may also find you want to progress to a double leg lower with your legs straight or even a leg lower plus. 

That bonus spinal flexion at the top of the basic double leg lower is a great way to work those abs extra as they are worked by that flexion of the spine!

You can even just simply add weight to the basic lower body crunch. 

The benefit of adding weight is not only that the resistance makes it harder but also that, by holding a weight between your legs, you engage your adductors.

Because of the connection of your hip flexors to your pelvic floor, and your adductors are also a hip flexor, you may find that by squeezing a medicine ball between your legs you even feel your core working more with very light weight!

And if don’t have weight and want to work your upper body more, you can even take this lower body crunch up off the ground with hanging leg raise variations or even dip hold leg raises. 

But with all of these variations, you want to make sure you target your lower abs by bracing those abs with the posterior pelvic tilt and actually flexing at the spine as you lift.

It is tempting to just let the movement only occur at the hip when you fatigue without your abs engaged.

Remember this will just lead to your hip flexors working, not your abs getting the benefits you want!

So regress if you feel yourself starting to cheat!

Using these tips you can really target your lower abs with the amazing and oh so simple lower body crunch.

Perfecting basic moves like this can help us see better results faster and really target those stubborn areas we want to work!

Try This Ab Burner:

And for a quick and killer burner using this move, try this 100 Rep Ab Burner…

This is great to use once a week in your workout progression.

Completing 1 round through the circuit.

CIRCUIT:
20 Heel Raised upper Body Crunches
20 Lower Body Crunches
20 per side Oblique Crunches
20 Full Body Crunches

For more killer workouts, and even ab burners, join my Dynamic Strength App!

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